by The Culinistas

Tofu is the sleeper protein we can’t get enough of — and it’s packed with health benefits. Tofu contains all nine essential amino acids as well as iron, calcium, magnesium, copper, zinc and vitamin B1, just to name a few. Plus, it’s plant-based, for those interested in eating less meat

When prepared correctly, tofu is just as satisfying as any piece of chicken or fish. It comes in three grades of firmness — silken, soft to medium, and firm to extra firm —  which means it can be subbed in endless ways.

Just remember to drain the liquid from your tofu between two towels or plates before preparing to rid it of excess moisture. Tofu cooks much quicker than chicken or fish, so halve the recipe cooking time.

Here are a few of our favorite Culinista dishes, perfect for tagging in tofu:

Chicken Jalfrezi 

Tofu to use: Firm or extra firm

A tomato sauce chock full of spices plus garlic is the perfect accompaniment for tofu. Plus, bell pepper for texture. Cook the tofu and peppers separately to keep the tofu from crumbling.

Asian Seared Tuna Salad 

Tofu to use: Soft to medium

Season the tofu just as you would tuna and sear for added flavor.  Complement it with a crunch of green beans, edamame and zesty kate dressing. Coat the tofu in corn starch or corn flour to get a crunch on the outside.

Green Chili Chicken Stew

Tofu to use: Firm to extra firm

Cut tofu into 1-inch cubes and get that nice sear, just as you would with chicken. After simmering onion, poblano, kale & broccolini, add the tofu for a full meal. 

Squash & Chicken Meatballs 

Tofu to use: Soft to medium

Sub tofu in for the chicken in the meatball rice and spinach mixture. Top with the rich squash  sauce and crunchy cashew pieces.

BBQ’d Tofu & Broccoli

Tofu to use: Firm or extra firm

Tofu is made for keeping it simple. This is a great opportunity to introduce it to kids. Coat the tofu with the roasted onion, date and tomato sauce and set atop broccoli and onion to bake in the oven. 

Cauliflower al Pastor

Tofu to use: Firm or extra firm

Instead of subbing completely, try doing half tofu, half cauliflower in this dish for a hit of protein. Sub in extra firm tofu with the blend of achiote powder, onion, diced pineapple, garlic, cumin & chili. 

Email us if you’d like us to send you any of these recipes!